First the numbers: 20 minutes of vigorous exercise, even if it is done in very short bouts, like one minute bouts, can lower mortality rates 16 percent to 40 percent. That, according to a study published in the European Heart Journal and written up in the Wall Street Journal. The Journal points out that brief bouts of exercise offer a couple of pleasing advantages: one, they are brief, and two, if they include things like squats, push ups and lunges, they can be done anywhere. Well, almost anywhere. They also eliminate the world’s most popular excuse for not exercising: “I don’t have time.” The Journal also points out that research has also shown that four 10-minute brisk walks a day is as effective at lowering blood pressure as 40 minutes of continuous moderate exercise.ÂÂ
Below is a ten minute workout published in the Journal and recommended by Vanessa Martin, a trainer and founder of New York-based SIN Workouts:
Repeat this circuit for 60 seconds during each odd minute: 1, 3, 5, 7, 9.
20 Jumping jacks
10 Jump squats
Five burpees
Repeat this circuit for 60 seconds during each even minute: 2, 4, 6, 8, 10.
10 Sumo squats
10 Alternating reverse lunges
10 Push-ups with alternating shoulder taps
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